Let’s work some skills to start off today, handstand push-ups are around the corner, I can feel it. Sprint through the met-con guys, no breaks, always moving. Dead lift should be around 50% 1RM if scaling! Skill EMOM x 8 A. ME HSPU in :60 B. Rest For Time 21-15-9 Dead lift (225/155) Buprees over...Read More
Build up to a heavy set of 3 in the back squat today. Take about 15 minutes and lets get under some heavy weight! For conditioning, we have a longish met-con. A light barbell and some body weight work should get your heart rate up on this one, so pacing is important guys. Scale push-ups...Read More
Build to a heavy set of 5 in the close grip bench press today, completing increasing weight on each set. Place your hands narrower than usual and be sure to use spotters today. The met-con is an ascending AMRAP ladder. You’ll hit 2 reps of each movement followed by 4 reps, then 6 reps climbing...Read More
AMRAP in 16 Minutes “Buy In” – 40 Burpees then in remaining time 12 Kettlebell Swings (55/35) 12 Box Jump Overs (24/20″) 12/10 Calorie Bike / RowRead More
These long EMOMs are a nice tradition during Open season let’s keep it going. EMOM x 24 Minutes A. 40 Double Unders B. 5 Dead lifts (275/185) C. 2 Down and Back Farmers Carry (70/53) D. 8 Dumbell Push Press (50/35)Read More
Lets start with some skill work on a movement that we’re bound to see in the Open this season. Alternating between bike / row and the handstand push-ups progressions. If you’re proficient get as many reps as possible in about 40 seconds. Alternating EMOM x 8 Skill / Warm-Up A. Bike Row (:40) B. ME...Read More
Take some time to work on this heavy overhead complex today. Build up to your working weight and stay there focusing on speed under the bar in the two jerks. Scale MU to JMU or chest to bar pull-ups as needed Strength Push Press + Push Jerk + Split Jerk (complex 41) 4 x1+1+1 75%...Read More
For strength today, we’ll be working on strict pull-ups, use about :40 per round to get as many reps as possible. Our met-con today is 6 rounds for time. Use a dead lift weight that will allow you to string together all reps for at least 1 or 2 rounds. Push-ups should move quickly, so...Read More
